Lentil Mango Salad
Maine SNAP-Ed and Cooking Matters
10 portions
30mThis salad is a tasty way to get some more protein and dietary fiber into your day! Lentils are also a good source of iron, and the vitamin C in the fruit and veggies makes it easier for your body to absorb. It can be easily adapted based on your flavor preferences or ingredient availability. I used arugula in the video in place of cilantro or parsley because the grocery store was low on fresh herbs. Feel free to make it your own! Recipe from Cooking Matters: http://cookingmatters.org/recipes/lentil-mango-salad.
What you will need
1 cup dried brown or green lentils
1 medium mango or apple
1 medium bell pepper
1 large lemon
1/4 cup canola or olive oil
1/2-1 teaspoon cumin or curry powder
1/2 teaspoon salt
1/2 teaspoon ground pepper
1/2 cup chopped parsley and/or cilantro
1/2 cup chopped walnuts, other toasted seeds or nuts, and/or unsweetened shredded coconut
(Nutritional facts 224 calories, 6.8 g fat, 33.15 g carbohydrates, 9.78 g protein, 2 mg cholesterol, 258 mg sodium)How to cook
1
Wash your hands, all produce, and surfaces thoroughly.
2
In a large pot, add lentils. Cover with water by 2 inches. Bring to a boil over high heat. Reduce heat to a simmer. Cook until tender, 20-30 minutes. Drain.
3
Chop bell pepper. Chop herbs and nuts if using.
4
Peel and dice mango. Dice apple if using.
5
Juice lemon into a large bowl. Roll it whole under your hand and cut lengthwise to get the most juice. Whisk with oil, salt, pepper, and cumin.
6
Add lentils, fruit, veggies, herbs, and nuts, seeds or coconut to the dressing and mix to coat.
7
Refrigerate leftovers within two hours. Salad will last for about three days in the refrigerator. Feel free to add more lemon juice on the second or third day to punch up the flavor again.
8
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